Workout Routine

Free

Upper/Lower/Full

by kphun

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Full

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5×5

Dumbbell RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Dumbbell RDL

3×10

Landmine Reverse Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Landmine Reverse Lunge

3×12

Landmine Barbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Landmine Barbell Row

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
100 sec
2
–
–
13
100 sec
3
–
–
13
100 sec

leg extension

3×13

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec

lateral raise

3 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Cable Curl

3×12

Upper

Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Dumbbell Shoulder Press

4 sets

close grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec

close grip pull up

3×0+

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

bench press

4×10

Dumbbell Bent Over Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Dumbbell Bent Over Row

3×12

Dumbbell Isometric Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Dumbbell Isometric Bicep Curl

3×12

Straight Arm Lat Pull-down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Straight Arm Lat Pull-down

3×12

Overhead Cable Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overhead Cable Extension

3×12

Lower

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec
4
65% 1RM
100 lbs
6
100 sec

hip thrust

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec

deadlift

3×12

Dumbbell Sumo Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Dumbbell Sumo Squat

3×12

Hamstring Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
11
100 sec
4
–
–
10
100 sec

Hamstring Curls

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
11
100 sec
3
–
–
10
100 sec

bulgarian split squat

3 sets

Single-leg RDL

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
55% 1RM
14 lbs
10
100 sec
3
55% 1RM
14 lbs
10
100 sec

Single-leg RDL

3×10